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TOPIC: First priority -- lose fat or gain muscle??

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October 14, 2012 12:25 PM
Lost fat first, while retain muscle:
moderate calorie deficit
good macros
lift heavy
  28503205
October 14, 2012 12:32 PM
Lose fat first... Easy as that...

Hoever try to maintain muscle mass! That is soo important... too many push that to the wayside and lose the benefits the extra muscle gives.

At first you can bulk up on a deficit because your a newbie. Once that stage passes, it is almost impossible to bulk up properly on a deficit, hence why I say focus on losing fat and maintaining LBM.

Once your happy with the fat, you will need to drastically up your calories in order to bulk up correctly, you will gain some mass, but then you start a cutting phase to get down again while maintaining etc.

First thing first, get rid of excess fat, then you can work on muscle. It is a fact you need an excess amount of calories in order to bulk up, and if you want to lose fat? That is not going to happen. Even on bulking phase, body builders gain a lot because of the excess. They just cut down a few weeks prior comp in order to get that cut look and even dehydrate to get a better looking physique closer to the time. However the key thing is, they pick up body fat when bulking up.

Now I don't know about anyone here who comments, however I am sure a Mr Universe contender and winner knows what he doing when he says he cannot build on a deficit while getting ready for comp he just tries to maintain the mass he has even though he does lose mass.

Fat first, muscle later. You will thank yourself. Do strength training, but do not make it such a focus on gaining mass until your ready to do so.
  12390670
October 14, 2012 12:39 PM
I would cut body fat down a bit more prior to doing a round of bulking. You want to be a bit lower because it will translate to a longer period in which you can actually increase muscle. Read this article by Lyle McDonald about bulking and you'll see what body fat range would be ideal to focus exclusively on increasing lean body mass:

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

After reading the article, use this online calculator and enter in your stats: 130 lbs; 25.5 bf; 0.5 fat loss goal; moderately active - it will tell you to eat 1800 calories as well as recommended macro breakdown. Keep lifting heavy on this approach.

http://www.weightrainer.net/losscalc.html
Edited by geekyjock76 On October 14, 2012 12:43 PM
  17993426
October 14, 2012 12:39 PM
Just keep in mind you can lose weight, lose fat but also maintain or raise your bodfat% your best bet is to focus on both and find a program that will maximize your time in the gym.
October 14, 2012 2:00 PM
QUOTE:

I would cut body fat down a bit more prior to doing a round of bulking. You want to be a bit lower because it will translate to a longer period in which you can actually increase muscle. Read this article by Lyle McDonald about bulking and you'll see what body fat range would be ideal to focus exclusively on increasing lean body mass:

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

After reading the article, use this online calculator and enter in your stats: 130 lbs; 25.5 bf; 0.5 fat loss goal; moderately active - it will tell you to eat 1800 calories as well as recommended macro breakdown. Keep lifting heavy on this approach.

http://www.weightrainer.net/losscalc.html


I agree with what he says, but also wanted to note that while, in general, one cannot lose fat and gain muscle simultaneously, newbies can have some limited success in this... so it is best to start by losing fat and taking advantage of any newbie gains to lose fat while preserving more muscle and potentially even gaining a little muscle.
  9684357
October 14, 2012 2:24 PM
Almost in the same position as you but i'm a bit heavier. I'm itching to get rid of some more fat so I can start building some muscle. I know exactly how I want to look in my head. I just keep at it and slowly my bf is reducing. I eat at a 300 cal deficit under my TDEE, lift heavy 3 days a week and chuck in a bit of cardio as well (HIIT plus other bits), high protein and try and have a cleanish diet. I'm just concentrating on bf reduction until I'm happy with what I see in the mirror. It may take a while yet lol. Good advice on this thread. Me likey ;-)
October 14, 2012 5:02 PM
QUOTE:

QUOTE:


It is extremely difficult to build muscle on a calorie deficit. You want a small caloric surplus. And based on the stats the OP doesnt actually want to build muscle. Now if she said 135 @ 20% bf then it would justify muscle growth. What people tend to forgot is you need to gain weight to gain muscle.


I actually would like to be stronger and have muscles to show. I guess I was just thinking that you have to lose the fat that covers those muscles. I've just been using internet calculators to figure out roundabout numbers. Plus, I have seen many women my height that are very fit (with low body fat) and in the 120-pound range.

AHHHH --- starting to confuse myself :)


Believe it or not i think you have it figured out. Start with a cut phase to get to 18-20% body fat and then evaluate your body. At that point if you want more definition, then do a slow bulk phase.. one like leangains. At aim to gain 10 lbs of muscle and follow it up with another cut phase.
October 14, 2012 5:15 PM
It depends on what your priority is! Although you can (relatively) maintain current muscle at a caloric deficit, its nearly impossible to bulk without a caloric surplus (meaning you have to be eating above you TDEE). I might be wrong, but it sounds like you might not want to BUILD muscle persay, maybe you just want your current muscle to show more (more definition)? If thats the case, then focus on a calorie deficit (20-25% below TDEE).

However, in my case, I want to bulk, I want more muscle! Therefore, my focus (in the very near future) will be eating at a calorie surplus and building as much muscle as I can, and then in about 3 months, I will do a 4-5 week cutting phase in which I'll cut my fat mass but try to maintain my increased muscle mass as much as possible, realizing I probably won't be building much more muscle mass during this phase.

Its all about your priorities- bigger muscles or lower bfp! Hope this makes sense :)
October 14, 2012 11:12 PM
Bump
October 15, 2012 5:04 AM
Bump
October 15, 2012 5:17 AM
Bump....I'm at the point where I've reached my goal weight, but want to built muscle mass. I've been afraid to give up cardio entirely. I went from 60 minutes to 45 minutes per session. Not only does it help with weight loss, but I like the feeling it gives me and exercises my heart.

I'm 5'6" and 136 pounds and 20.7% body fat. I'd like to stay about where I am, but get stronger.
  7387946
October 15, 2012 6:10 AM
QUOTE:

Bump....I'm at the point where I've reached my goal weight, but want to built muscle mass. I've been afraid to give up cardio entirely. I went from 60 minutes to 45 minutes per session. Not only does it help with weight loss, but I like the feeling it gives me and exercises my heart.

I'm 5'6" and 136 pounds and 20.7% body fat. I'd like to stay about where I am, but get stronger.


If you want the cardio feel while weight training, just do compound moves (lower and upper body together). You can easily get your heart rate up.
October 15, 2012 9:51 AM
QUOTE:

I would cut body fat down a bit more prior to doing a round of bulking. You want to be a bit lower because it will translate to a longer period in which you can actually increase muscle. Read this article by Lyle McDonald about bulking and you'll see what body fat range would be ideal to focus exclusively on increasing lean body mass:

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

After reading the article, use this online calculator and enter in your stats: 130 lbs; 25.5 bf; 0.5 fat loss goal; moderately active - it will tell you to eat 1800 calories as well as recommended macro breakdown. Keep lifting heavy on this approach.

http://www.weightrainer.net/losscalc.html



Great links. Very informative. Thanks for sharing. I think I am going to take this advice and keep working the fat down....at least just a little more.
  6919391

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